26/02/2026
Day 57 / 365 days of joyful movement 🥰
It was a fun and relaxed session today as we get prepared for the start of the CrossFit Open tomorrow.
These backward sled pulls were just what the doctor ordered 😍
Benefits include:
1️⃣Improved Knee Health and Stability: The movement safely puts the knees in a “knees-over-toes” position under load, which helps strengthen the muscles and tendons surrounding the knee joint, particularly the vastus medialis oblique (VMO). This action is low-impact and mimics terminal knee extensions used in physical therapy, reducing strain on the joint itself while increasing vital blood flow.
2️⃣Reduced Injury Risk: By strengthening commonly neglected muscles and improving joint stabilization and balance, the exercise helps correct muscular imbalances, thereby reducing the risk of future injuries.
3️⃣Strength and Muscle Building: Backward sled pulls primarily target the quads, hamstrings, glutes, calves, and lower back. This provides a substantial strength workout, with some users reporting significant quad size and strength gains.
4️⃣Effective Cardiovascular Conditioning: The exercise is a demanding, full-body movement that quickly elevates the heart rate, providing excellent cardio benefits and boosting athletic endurance without the high impact of running.
Minimal Muscle Soreness: Since the movement is mainly concentric (muscle shortening) and has a minimal eccentric (muscle lengthening under tension) phase, it leads to less post-workout muscle soreness compared to traditional heavy lifting exercises like squats or deadlifts.
5️⃣Versatility and Scalability: The resistance can be easily adjusted by adding or removing weight, making it suitable for all fitness levels, from beginners to elite athletes and those in post-injury rehab.
I love using backward sled pulls as a warm-up exercise especially for my clients with knee issues.
Do you use sled pulls in your training?
🩷Fi
P.S. If you need help getting started with a strength training program that is designed specifically to your individual needs I offer both in person and online personal training.
Simply use the link in my bio to book a free consultation.
